We all need fats. Most people try and totally avoid fats when trying to get in shape. The fact is that certain fats can actually help you attain a lean and muscular physique. The truth is most of us are actually not eating enough of the right type of fats. Fats are necessary in the body for many vital functions such as nutrient absorption.
Fats are very dense in calories (more than twice as much as protein and carbohydrates) and the reason that the body decides to store fat is usually that it has all the carbohydrates it needs for its energy supplies already. As a consequence, it converts the extra intake to fat, and, at the same time prevents the burning of stored fat for fuel – hence excess weight being added on. The cause of this is normally excess calories being eaten than the body requires.
The two main sorts of fats that you should try and avoid overeating are saturated fats and trans fats. The only problem is they taste so damn good, you are going to need some discipline and self-control.
Saturated fats raise cholesterol and are mainly found in animal products such as meat, dairy, eggs and seafood. Trans fats are created artificially through a chemical process. They are found in many packaged foods, commercially fried food and other packaged snacks.
Ways to help you to avoid some of these fats are to use oils that are low in saturated fats and high in monounsaturated and polyunsaturated fats. Oils such as canola oil, olive oil and flax seed oil are much better choices than oils that are high in saturated and trans fats such as coconut oil and palm oil. Try and minimise using commercially packaged foods which are high in trans fat. Yes people, unfortunately that means you are going to be one of those people at the supermarkets studying the labels.
Do not be afraid and avoid eating all dairy and animal products. Just make smarter choices and look for lean cuts of meat or trim the visible fat off yourself.
Now that we know about the bad fats, what are good fats and how can they help you? The good fats are known as monounsaturated fats and polyunsaturated fats.
Peanut, walnut, almond, pistachio, avocado, canola and olive oil are some examples of foods high in monounsaturated fats. Monounsaturated fats can help lower total cholesterol and the bad cholesterol known as LDL, while increasing the good cholesterol known as HDL.
Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Omega 3 fatty acids are part of this group and can be found in food such as salmon. Corn, soy, safflower and sunflower oils are all high in polyunsaturated fats.
While the body can transform carbohydrates and proteins into saturated and monounsaturated fatty acids, it cannot produce certain polyunsaturated fats. These fats that the body cannot produce are called essential fatty acids (EFAs), and they must be obtained from the food we eat.
EFAs are otherwise known as Omega 3 and Omega 6 fatty acids.
One of the key reasons as to why Omega 3 fish oil has such a powerful effect on fat metabolism is that it helps reduce insulin levels.
As mentioned earlier, insulin is a hormone that reduces the use of fat for fuel and also promotes fat storage when excess calories are consumed. Insulin increases the activity of an enzyme known to promote fat storage, as well as inhibiting the action of hormone-sensitive lipase, which is responsible for breaking down stored fat and preparing it for use as energy.
Insulin also activates an enzyme, which is responsible for converting carbohydrates into fat.
To put it simply, high levels of insulin make it less likely that your body will use stored fat as a fuel source. As Omega 3 helps reduce insulin levels, it allows your body to utilise fat a lot better for energy.
Fats and Muscle Building
